Diet can have a significant impact on your blood pressure. Scientific research has revealed that certain foods and drinks can lower blood pressure both in the short and long term. High blood pressure, also known as hypertension, affects 1 in 3 adults in America. If you suffer from hypertension, do not be worried about taking medication. This is because lifestyle and diet play a significant role in treating high blood pressure. With this diet plan, you might avoid, reduce or delay the need for future medication, which can have some unintended or unwanted side effects.
Low-fat or Nonfat Milk
Raise your glass to milk. Milk contains calcium, potassium, and phosphorous, which are three nutrients linked to healthy blood pressure. It is also fortified with Vitamin D, which promotes healthy blood pressure. Full-fat dairy products have a high amount of palmitic acid, which blocks the signals responsible for relaxing the blood vessels. It also allows the blood to flow freely. Constricted arteries can lead to increased blood pressure. Therefore, it’s high time you switch from a full-fat dairy to low-fat versions to lower or maintain healthy blood pressure.
Hibiscus Tea
Research has proven that drinking hibiscus tea reduces blood pressure, especially when it is slightly high. Hibiscus tea contains anthocyanins and other antioxidants that help blood vessels resist damage that can constrict them. Most herbal tea blends include hibiscus due to this reason. To reap the full benefits, researchers recommend three cups of hibiscus tea a day.
Pomegranate Juice
If you’re worried about your blood pressure, say hi to this sweet ruby-red fruit juice. It is high in potassium and other heart-healthy nutrients, giving it three times the antioxidant activity of red wine or green tea. Regular intake of pomegranate juice can reduce your blood pressure significantly. A study showed that drinking it increased the systolic blood pressure despite the number of weeks the participants took it.
Berries
Strawberries and blueberries contain antioxidant compounds, anthocyanins, which are a type of flavonoid. From the research of over 34,000 individuals with hypertension, it was observed that those with the highest intake of berries had an 8% reduction in HBP risk compared to those with a low intake.
Bananas
Bananas are high in protein, a mineral that plays an essential role in managing high blood pressure. Research from the American Heart Association shows that potassium lowers sodium and removes the tension in the blood vessels’ walls. Other potassium-rich foods to go for include:
- Avocado
- Sweet potatoes
- Mushrooms
- Honeydew melon and cantaloupe
- Tuna
- Beans
- Tomatoes
Beets
Taking beet juice can lower blood pressure both in the short and long terms. A 2015 research study showed that drinking red beet juice lowered blood pressure in individuals with hypertension who took a juice cup daily for four weeks. They also noticed some positive effects after only 24 hours. Beets contain high levels of inorganic nitrate that contributes to the reduction in blood pressure.
Dark Chocolate
Yes! This sweet treat can lower your blood pressure. Cocoa-rich chocolate lowers blood pressure in individuals with hypertension or prehypertension. Go for the high-quality chocolate with a minimum of 70% cocoa and take an ounce a day.
Other foods that lower blood pressure
- Kiwis
- Watermelon
- Oats
- Lettuce
- Mustard greens
- Fennel
- Collard greens
- Spinach
- Swiss chard
- Garlic
- Fermented foods
Foods to avoid
- Sodium
- Sugar
- Canned tomato products
- Canned soups
- Pickles
- Frozen pizza
- Deli meat
- Processed foods with saturated or Trans fats
- Red meat
- Butter
- Chicken skin
- Alcohol
